Bread, Other Cereals and Potatoes
There are no monthly fees. September 2, at 8: Archived from the original on October 2, Caroline Cederquist , specialized in treating patients who were overweight. Get a gym membership and go there for 3 times each week and workout for at least 1 hour.
A balanced diet means eating plenty of different foods from four main groups of foods and limiting the amount we eat from a smaller fifth group. The following guidelines for a healthy, balanced diet are all based on guidelines recommended by the Food Standards Agency. Foods in this group include bread, breakfast cereals, potatoes, rice, pasta, noodles, yams, oats and grains. Go for high-fibre varieties where available, such as wholegrain cereals, wholemeal bread and brown rice.
These foods provide carbs, fibre, B vitamins and small amounts of calcium and iron. They should fill roughly a third of your plate at mealtimes.
Top tips for slimmers: For example, 1 slice of wholemeal bread contains around 75 calories and 0. Add 10g of butter to that slice of bread and it provides calories and 8. Foods in this group include all fruits and vegetables, including fresh, frozen, canned and dried products, and unsweetened fruit juice.
Choose canned fruit in juice rather than syrup and go for veg canned in water without added salt or sugar. These foods provide fibre and a range of vitamins and minerals. Fruit and veg are low in calories and fat but high in fibre. This makes them particularly good foods for helping to fill you up. Foods in this group include milk, cheese, yogurt and fromage frais.
Choose low-fat varieties where available such as semi-skimmed milk, reduced-fat cheese and fat-free yoghurt. These foods contain protein, calcium and a range of vitamins and minerals. They should fill no more than a sixth of your plate at mealtimes. These foods are packed with calcium, a mineral that helps to keep bones and teeth strong and healthy.
However, research also shows that the calcium found in low-fat dairy products helps the body to burn fat, especially from around our midriff. Foods in this group include meat, poultry, fish, eggs, beans, nuts and seeds. These foods provide protein and a range of vitamins and minerals, especially iron. Avoid adding extra fat to these foods when you cook or serve them. For meat, fish and chicken, try grilling, baking or dry roasting rather than frying and boil, scramble or poach eggs.
Foods in this group include oils, spreading fats, cream, mayonnaise, oily salad dressings, cakes, biscuits, puddings, crisps, savoury snacks, sugar, preserves, confectionery and sugary soft drinks. These foods contain fat, sugar and salt and should only be eaten occasionally. These foods tend to be packed with calories so your waistline will benefit from eating less. Stick to the same proportions of the different foods on your plate but choose lower-calorie foods from each section.
If you want to be really strict, you could also replace any fatty and sugary foods on your plate for extra fruit and veggies. As well as aiming to fill your plate with foods from the four main food groups — and not eating too many foods from the smaller fifth group — health experts recommend we all do the following:.
The Food Standards Agency recommends we all eat two portions of fish each week, one of which should be oil-rich such as salmon, trout, mackerel, sardines, pilchards or fresh tuna. All fish is a good source of protein and many different vitamins and minerals. Plus, oil-rich fish are also a good source of omega-3 fats, which help to keep our heart healthy. In particular, omega-3 fats make the blood less sticky and so can help to prevent blood clots.
Foods that are rich in saturates or trans fat increase the amount of cholesterol in blood, which in turn, increases our risk of heart disease. In contrast, polyunsaturated and monounsaturated fats help lower blood cholesterol levels and so reduce the risk of heart disease. Foods that are rich in saturates include fatty meat and meat products, butter, lard, cream, pastry, biscuits and full-fat dairy products.
Many processed and fried foods such as pies, takeaways and cakes also contain trans fats. These fats tend to be found in products that use hydrogenated vegetable fats or oils as an ingredient.
In contrast, unsaturated fats are found in foods like pure vegetable oils such as sunflower, rapeseed and olive oil, oily fish, avocados, nuts and seeds. Red indicates the product is high in fat or saturates, amber indicates the product contains moderate amounts and green means it has a low content. Products with 3g fat or less per g and 1g saturates or less per g contain a little fat or saturates.
Many sugary products such as sweets, cakes, biscuits and soft or fizzy drinks contain few nutrients but are high in calories. Cook your own meals and avoid eating in restaurants or fast food places. You should also limit the intake of highly processed foods like cold cuts, pastries… basically anything that comes wrapped in a plastic package should not be eaten if you want to lose 30 pounds or more.
The less processed the foods you eat are the more healthy and nonfattening they are. When your eat your whole attention should be dedicated to the act and process of eating. By chewing your food slowly and putting your fork and knife down between bites you will eat fat less food at each meal because you will notice faster when you are full.
A super simple but super efficient weight loss trick is that of drinking one glass of water when you feel hungry. Frequently our bodies mistake thirst for hunger. So when in fact all your body needed was a glass of water you gave him food.
Guess what your body will do with them. You guessed it, it will turn those excess calories into fat. I know people that lost a lot of pounds just by doing this little but powerful weight loss trick.
Also remember to hydrate yourself by drinking at least cups of water daily. You have to start working out starting today. Set it as a goal to get more physically active daily. If you want to get a smoking hot body you have to work out. Who wants to have a skinny flabby body?! You have to tone your muscles and sculpt your body. Increasing your muscle mass should be your top priority, regardless if you are a woman or a man.
Muscle help you burn more calories each and every day because they need more energy to function. If you get more muscles it is almost impossible to stay fat because they will increase your metabolic rate.
You should think about increasing your muscle mass as investing in a high yield assed over time. Your muscles will help you maintain your new stunning body with a minimal effort. Find out new creative ways to include more and more physical exercises in your daily activities. Park your car further and walk. If you can, ditch your car for good the better. Walk up the stairs and go to your colleagues in person if you want to tell them something. Get a gym membership and go there for 3 times each week and workout for at least 1 hour.
Go jogging 2 times a week for at least 45 minutes. If you really want to lose weight super fast you should do first anaerobic exercises and then do aerobic exercises. This workout sequence maximizes the weight loss results that you get form your workout. You will burn more fat and build more muscles at the same time. A super combo that will melt the fat away super fast. It might sound old fashioned but all you really need to do to lose 30 pounds in 3 months is eat healthy food and exercise more.
This weight loss formula always never fails and it is also super healthy.